Walking in Bad Weather

When you commit to a walking fitness plan 5 to 6 times each week, the weather will not always cooperate. In fact, in some parts of the world, the weather will hardly cooperate! So what do you do when it’s raining, the roads are slippery with ice or the snow is falling fast and furious? How do you get your exercise in when you feel you can’t get outside?

The first thing you should remember is why you decided to take up walking . . . because it’s easy, practically free and has amazing health benefits. But those benefits are only evident when you do the work consistently. Without consistency you’ll get the same type of results, inconsistent results.

So let’s get outside when the weather permits safe travel and keep reaping the benefits of a great walk outdoors.

In today’s market, manufacturers make clothing for all types of weather. And that is a good thing because research tells us that walking or exercising outside in nature will not only improve our physical health but will also improve our mental and emotional health as well. (1)

Walking in the winter weather can actually be invigorating, helping to clear your mind, reduce stress and reduce your cortisol levels. Cortisol is a hormone that increases your body fat and increases your appetite. Even if you have to walk slower because of the cold or wind, you’ll probably burn more calories to stay warm and work against the snow and wind.

If you are walking in the cold, then dress the part. Dress in layers, because as you walk you’ll produce more heat and get warm inside all your clothes. However, if you start out without enough you can get so cold you won’t go out again or will increase your risk of pulling a muscle. Staying warm will also help your heart and muscles to get ready for your outdoor walk.

Wear a scarf over your nose and mouth to increase the temperature of the air before it hits your lungs. This is very important if you have asthma or heart issues, as the cold can trigger an event. Use shoes that have good traction to reduce your risk of falling and stay indoors if the temperature is so low that you risk frostbite. Temperatures at or below -20 degrees F will be dangerous for your skin. Remember that windchill factors below -20 degrees F is the same thing – stay inside!

If it’s icy outside or if traffic is having a hard time staying on the road because of slippery conditions, it is also best to stay indoors and forgo the daily walk.

Change your route to accommodate the weather. If it’s icy, forgo the hill walking and head for a flat surface. If the weather is below -20 degrees F then head indoors to a mall or treadmill. Stay on marked paths and don’t walk in the road because drivers don’t always see you. Keep your hands out of your pockets so you can use them for balance if you run into an icy patch.

When it’s drizzling, and a drizzle is all you expect, then it can be fun and interesting to see your world from another perspective. Wear a raincoat with a hood to protect your head. Rainproof pants are also a great way to stay dry. Carrying an umbrella can change the function of how you walk and actually increase your risk of injury.

If it’s pouring, or you are expecting a downpour in the next hour, it’s best to stay indoors and use the treadmill or hit the gym.

References:

(1)Perspectives in Public Health: Exercise-, nature- and socially interactive-based initiatives improve mood and self-esteem in the clinical population

http://www.ncbi.nlm.nih.gov/pubmed/22616429

Resources:

Walking for Health: Walking in All Weathers

http://www.walkingforhealth.org.uk/keep-walking/walking-all-weathers

Prevention: Cold Weather Ways to Burn Fat Fast

http://www.prevention.com/fitness/fitness-tips/cold-weather-and-winter-walking?page=2

Weather: 5 Ways to Walk More

http://www.weather.com/health/fitness-exercise/5-ways-walk-more-20120403

Institute for Genomic Biology: Walking Safely in Slippery Conditions

http://www.igb.illinois.edu/safety/walking-safely-slippery-conditions

Beth Israel Deaconess Medical Center: Walking When the Weather is Bad

http://www.bidmc.org/YourHealth/The-Walking-Club/Resources-for-Walkers/What-You-Need-to-Know/WalkingBadWeather.aspx